Pears looking Workouts

The shape: Pears populate the roster of bombshell beauties, from Alicia Keys to Jennifer Love Hewitt. As the name of this body type implies, pears are proportionally smaller on top, easily pack weight onto their lower bodies, and have a hard time toning their arms and shoulders.

The Rx: A pear often becomes obsessed with whittling down her lower body by doing dozens of lunges and leg lifts. Of course you want your butt, hips, and thighs to be tight and toned. But, pears: you also want your body to be balanced, so don’t neglect what’s above the belt.

Do Cardio in small Intervals

Exercise

Time Limit

1. Warm Up, graduating from easy to moderate intensity

5 Minutes

2. Exert to maximum effort and speed

45 Minutes#

3. Recovery

90 Minutes#

4. Repeats steps 2 and 3

10 Times

5. Cool Down

3-5 Minutes

6. Stretch

5 Minutes

Note :- # After 3 week, increase the duration of the maximum effort interval to 1 minute and recovery time to 2 minutes.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

SET 1 Lift-off Lunge, Hundred on the Ball

SET 2 Scissors Jump, Pushup and Leg Raise

SET 3 Mermaid, Boat Curl and Press

SET 4 Triangle Lat Raise, Dip and Knee Raise

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

Butt-Busting Hill Repeats

Exercise

Time Limit

1. Warm Up, graduating from easy to moderate intensity

3-5 Minutes

2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity

2 Minutes#

3. Lower Incline and Recovery

1 Minutes#

4. Repeats steps 2 and 3

4 Times

5. Cool Down

3-5 Minutes

6. Stretch

5 Minutes

Note :- # After 3 week, increase the duration of your time on the incline to 3 minutes and increse your recovery time to 1 and 1/2 minute.

Exercise 1 Lift-off Lunge

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core.

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.

Return to start. Repeat with your left leg. 10 to 12 reps per leg.

Note:-To make the move more challenging, place your front foot on a step.

Exercise 2 Scissors Jump

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.

Return to start. Repeat with your left leg, 10 to 12 reps per leg.

Note:-To make the move more challenging, place your front foot on a step.

Exercise 3 Pushup and Leg Raise

Body Moves In Exercise: Shoulders, Triceps, Chest, and Core.

Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

Return to start, and immediately contract your glutes as you lift your right leg off the ball.

Lower your right leg to the ball, then lift the left leg. That’s one rep 8 to 12 reps.

Note:-Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Exercise 4 Hundred on the Ball

Body Moves In Exercise: Core

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.

10 reps, 100 breaths per rep.

Exercise 5 Mermaid

Body Moves In Exercise: Core (Specially Obliques) and Shoulders.

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.

Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.

Exercise 6 Boat Curl and Press

Body Moves In Exercise: Core, Biceps, and Shoulders.

Hold a dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so you’re balancing on your tailbone. Curl the weights to your shoulders.

Return to start. Each dumbbell extension is one rep. Balance on the bench during the entire set if you can. 8 to 10 reps

Exercise 7 Triangle Lat Raise

Body Moves In Exercise: Butt, Thighs, Back, and Shoulders.

Hold a dumbbell in your left hand and lunge forward with your right leg. Taking a cue from the triangle pose in yoga, turn your left foot out—so it’s perpendicular to your leg—and rest your right forearm on your right thigh, palm up. Extend your left arm straight down, with your palm facing your right leg.

Keeping your left arm extended, squeeze your shoulder blades together and raise your left arm straight out to the side until it reaches shoulder height.

Return to start. Complete a full set, then switch sides. 10 to 12 reps per side.

Exercise 8 Dip and Knee Raise

Body Moves In Exercise: Triceps, Shoulders, and Upper Back.

Sit on the edge of a bench with your feet flat on the floor, knees bent 90 degrees. Grasp the seat on either side of your butt; make sure your fingers are facing forward. Walk your feet out slightly and inch yourself off the seat.